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Preventing Cancer: Tips and Tricks to Reduce Your Risk According to the American Cancer Society, cancer is expected to cause around 1,685,210 deaths worldwide in 2017, meaning it’s still an incredibly common disease that many of us will be personally affected by at some point in our lives. While there are many things that can increase your risk of getting cancer, there are also ways to reduce your chances of developing the disease so you can live a long and healthy life. Here are some preventative measures you can take to help yourself fight cancer today and into the future! Avoid tobacco Don't smoke or use other tobacco products. Tobacco is the number one preventable cause of cancer. Smoking causes almost all lung cancers and increases the risk of getting many other types of cancer. If you don't smoke, don't start. If you do smoke, quit. You're worth it! You'll reduce your risk for lung cancer by at least 90%. The most important step in preventing this deadly disease is avoiding exposure to secondhand cigarette smoke. Eat healthy Eating a healthy, balanced diet is one of the best things you can do for your health. Unhealthy foods are often high in calories, fat, sugar and salt. These types of food can lead to weight gain which increases your risk of cancer. You should also be mindful of the type of food you eat during pregnancy as this may also increase your risk. If you smoke, it's important that you stop because cigarette smoke contains substances that can cause DNA damage and lung cancer. Avoid sun exposure between 11 am and 4 pm because UV rays are strongest at these times. It's important to wear sunscreen every day to protect against skin damage from UV rays which can result in skin cancers such as melanoma or non-melanoma. Get active and stay active One of the most important things you can do for your health is to stay active. Exercising, eating right, and getting enough sleep are all essential elements of a healthy lifestyle. But what if those activities don’t seem possible? If that sounds like you, don’t give up! Follow these tips and tricks to limit your cancer risk without giving up on yourself. First off, there’s always diet. Try swapping unhealthy foods for healthier ones, such as more fruits and vegetables instead of french fries or soda. Second tip: Get more sleep than usual – less stress means less anxiety over stress-related cancers. Third tip: Stay hydrated with plenty of water throughout the day; this helps flush out toxins from your body and also makes it easier to absorb nutrients from food. Protect your skin Skin cancer is the most common form of cancer that people get. To help prevent skin cancer, it's important to avoid direct sunlight for long periods of time. Wear sunscreen with a SPF of 15 or higher, stay out of the sun during peak hours (10am-4pm), and use a hat or umbrella for protection. These methods can be difficult when one lives in a warmer climate, but they are worth the effort to protect your skin! Get vaccinated Vaccinations are one of the easiest ways for an individual to reduce their risk of cancer. Many cancers can be prevented if you get vaccinated. Here are some examples of cancer that you can reduce your risk with vaccines: * Human papilloma virus (HPV) vaccine reduces the risk of cervical cancer, vulvar cancer, vaginal cancer, penile cancer, anal cancer, and genital warts. * Zoster (shingles) vaccine reduces the risk of shingles and future complications from shingles such as post-herpetic neuralgia or pain lasting months or years. * Hepatitis B vaccine reduces the risk of liver cancer caused by hepatitis B infection. * Pneumococcal polysaccharide vaccination reduces the risk of pneumococcal meningitis, which increases a person's chance of developing Alzheimer's disease later in life. Avoid risky behaviors No one wants cancer, but no matter how hard you try there's a chance that you may still get it. Prevention is the best option, so here are some tips to reduce your risk of developing it. *Watch what you eat. Avoid processed food as much as possible and consume at least five servings of fruit or vegetables per day. The more colors the better! *Get plenty of exercise. Try something new every few weeks until you find a routine that works for your lifestyle. Aim for an hour of activity each day--it could be walking around the block, going for a jog with friends, or doing strength training exercises in your home. Walking should be incorporated into daily life by taking short breaks throughout the day to take a walk outside. If you have any medical conditions like diabetes, heart disease, obesity or high blood pressure then make sure to speak with your doctor before starting an exercise program. Know your family history If your family has a history of cancer, you are more likely to get the disease. This is because some cancers are caused by genetic mutations that are passed down from parents. To reduce your risk for cancer, know your family's medical history, avoid exposure to radiation and chemicals, eat healthy foods that fight cancer, drink plenty of water each day, and be physically active. What is cancer? Cancer starts when cells in the body divide uncontrollably. Normally, when one cell divides into two new cells, it will only make one copy of its genes before splitting off. But in cases where a cell doesn't stop dividing, it can eventually create up to 16 copies of its genes - which means there could be mistakes introduced during this process that lead to cancer-causing mutations. How do I know if I'm at risk? Regular screenings Cancer screenings are important for people of all ages. The American Cancer Society recommends getting screened according to your age, gender, and family history. They suggest regular screening every year or two for adults over 40 (or sooner if you're at high risk). They also recommend screening starting at age 20 for women with a family history of breast cancer before the menopause, as well as those who have a personal history of breast cancer or ovarian cancer. Women should get their first mammogram when they turn 40, then yearly after that until they turn 55. For prostate cancers, the ACS suggests that males older than 50 get tested for prostate cancer annually and should talk to their doctor about testing before that time frame if they have an increased risk.